This Is How You Build MASSIVE TRICEPS Fast!
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- เผยแพร่เมื่อ 15 ก.ย. 2021
- In this QUAH Sal, Adam, & Justin answer the question “What is the best way to work out your triceps?"
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“The Best Way to Build Triceps"
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the best exercice is the one that doesnt give you joint pain
Literally any tricep excersize gives only my left elbow joint pain. I just did tris yesterday and my left elbow joint is inflamed righr now. I was hoping that it wouldd go away as my left got stronger, cause my right is stronger right now.
I've been having an issue cause when i do presses my left tricep doesnt fkn kick in no matter how hard i try to focus on it. The focus i put on it also throws me off and still doesnt even work.
I believe it is possibly because of mobility issues and training through it causing more imbalance. Ima go get chiropractic work done for the first time hopefully that works.
@@user-xi9mc2uu8n try to work your biceps before triceps and try to strenghten your forearms also high rep band pushdowns 30 reps plus
That doesn't tell you what the best exercise is, it just tells you ones to avoid.
So just stay in bed then, yeah?
@@themasterothman bands for triceps are flawed. Resistance increases as your triceps are shortening and becoming mechanically weaker. Therefore the resistance and strength profiles are mismatched. Using a cable and knowing where to position for the correct angle is vastly better.
Close in, or “diamond” pushups gave me explosive tricep gains in no time. It’s a great way to get started with arm and chest work for beginners or to get back into strength training.
Diamonds pop em
Dips are too hard on my shoulders. I prefer bench dips, much safer.
@@bbginc694 bench dips are far more dangerous but there is just a lighter load on your shoulders that’s why it feels safer. Sean Nalewanyj talked about this.
@@CatholicGroyper not true lul
Watch athlean x, if you do bench dips with hands facing outwards you’re not straining your shoulders
@@Jafs athlean x 🤣🤣🤣🙈
Dips...Pure and simple. Start with non weighted working up to weighted dips. My triceps went from non existent to the point where body builders stop me and ask how I got the tricep so well built. Rep range upto 15 to blast them and as low as 5 with heavy weight to build them. All your other things like bench press will also hit them but dips gave me huge ripped triceps.
I do them on rings but anyway you do them works great.
Now try that with a 78" wing span and shallow rib cage. Suddenly, not so pure or simple after all.
@@krane15 underrated comment this area of training has not been addressed for chimpanzees like us lol
@@krane15 yo you need to buy some parallel bars you could even put them on benches to get elevation or just use benches for dips
Can’t you injure ur shoulders with dips tho
This was the most honest conversation about muscle training I’ve heard on the Internet in a long time I agree 100%.
This is very silly advice if a beginner was to watch this. Close grip and dips for a beginner, for triceps, is a recipe for disaster and also a huge waste of time. Mind muscle connection should be preached first and foremost
You need to watch more fitness videos then.
@@deezelkane i disagree. A beginner can put on the most muscle doing compound movements.
@@beardy7124 this video isn’t about building your chest and back is it ?? This is specific to arm training- dips and close grip bench are an intermediate lift if you want to target triceps. You must not workout to be agreeing with this nonsese
@@richardsamson7117 what's that supposed to mean lol
Dips, close grip bench, and pin presses are undefeated. I've been experimenting with a dead stop dip right at parallel or just above, and I'm loving it. Gotta go heavy if you want to grow, imo.
Heaving to go heavy to grow is a myth
@@kzumazuml Intensity is part of the equation my man
I second pin press, crazy lateral head blaster. It did more wonder than close grip bench for me
@@kzumazuml not for when you cant grow a body part, sometimes it may be necessary
@@kzumazuml not always true. if you double your squat weight with no change in form or any other variable, tell me you won’t gain more muscle mass. obviously you don’t have to, but it’s an important and necessary part of it
I worked with a guy who only did three different exercises in the 1980s and early 90s when we started working out. He did chins with different grips, squats and dips. He added a weight belt with progressively more weight as he progressed. I used mostly weights and the common every day exercise routines, bench press, military press, curls, etc. After a couple of years he outgained me in muscle mass by a great deal. He looked incredible! He never deviated from his routine. Frustrated with my results i followed his 3 exercise routine and after about 6 to 8 months people could not believe my transformation. And thats ALL i did for about a year and my gains were great! Yes! Dips for chest and triceps! My triceps seemed to double in size after a year of dips!
How many weekly sets per exercises?
Shhhhhhhh don't spill the secret 👀👀👀 dips are superior then bench.
It's always the stories from 80s or 90s
Its because of proper fatigue management.
Other factors can change the equation
Like diet and genetics
I tore my right shoulder labrum in ring dips. As a "trainer" was just saying " don't get your head to far forward where your body isn't vertical anymore, you'll cause a ton of stress on your rotator"... Then I heard a velcrow ripping noise
I totally Love this conversation just like the one on Biceps. You guys Rock! Thanks so much.
Start with a set or three of Ring dips- move to neutral grip Ring push ups move to standing/leaning overhead tricep extension with rings
I've always incorporated all three elbow positions but also incorporated a compound conjoined a conjoined single joint movement then finish up with a single joint independent movement.
can confirm. i just came here after doing some close-grid overhead presses with a barbell.
and lord, oh lord. the stretch is amazing, and you can literally feel your triceps being worked to exhaustion.
Been looking at parts of this channel lately. Very common sense, wisdom. Thanks.
Lying extensions, lowering the bar further back, near the back of the head, placing the maximum stretch on the long head. Those have added by far more actual measurable mass to my arms as well as to the arms of those i've trained than any other triceps exercise.
Fucking PREACH it. I started doing that after Athlean X declared it the "best" tricep workout. I consider my self a hard gainer but my triceps are actually growing with this one.
@@zackwhite5959 first mistake is watching athlean x
@@morganfreeman8230 athleanx isn't even that bad, 90% to 95% of his advice is solid
Agreed I go heavy on compounds, then finish with lying extensions nothing pumps my triceps better.
@@morganfreeman8230🙄
Awesome I do both of these already. Its not to often you find your doing at least two things right
No joke, You guys help a Lot.
Bless from Chile
I think the most overlooked part of any muscle building is the mind muscle connection, I been training 5 years and I always knew it to be true but it’s only the last 6 months that I feel like I actually understand what that actually means,
Also the isolation to compound can be true, but I think it’s not about isolation to failure it’s about getting some blood in there to feel the muscle
For me doing variations of tricep pushdowns and dips to get a solid pump then some skullcrushers for the stretch
My favorite way to train triceps is with cables. Always got the best connection and pumps. Compound lifts or free weight exercises never came close. The only thing I miss about public gyms is the cable machine.
Same. The douge Brignole tricep technique works pretty good
pumps don’t mean growth
@@internetuser9342 tell that to the pump chasers that gained size with pumps
@@internetuser9342 how long have you been working out ?
@@internetuser9342 A lot of time pumps result in growth but not much strength gains
Skull crusher/close grip press superset, press down and then body weight dips for finisher has always been my go to...the advice about doing something a bit more overhead is a good one, ill add that in.
I got my triceps into their most lean and detailed shape by doing;
Ez Bar close grip bench press SS Skull crusher (make sure you when you get to parallel to then let your arms go back and lower the weight to below the head, then back to parallel and then complete the movement)
I then finish with plank extensions, so in the plank position then push up from my fists to smash the triceps (can start on knees as this is quite difficult when first doing it)
When I want to put decent size I do;
Heavy close grip bench press
Tricep focus Dips
Rope Extension with holds at the bottom
I do sets of lying barbell(or ez bar) tricep extensions letting my elbows drift slightly back and, without getting off the bench, use that same weight to do as many barbell pullovers as you can. It never fails. My tris are sore for 3 or 4 days.
I love this channel. Great information. Straight to the point. And without all this introductions that take about 2 or 3 mins. By the way I am the king of triceps. Dips and shoulder width presses is way forward kids. Also. Machine dips build good triceps too. Rope press down really slow light weights but controlled really good
Great info as usual
Overhead extension with the cable are incredible for growth
Yes dips and close grip bench press. My triceps pump up hard.
Like you two dips and doing a modified close grip bench press (after dumbbell flys I go right into close grip bench with hands turned in so thumbs face head) really made a huge difference to the look of my tri’s
You guys are content machines!
High rep dips and sphinx push-ups did it for me.
It depends, close grip bench press might be a good triceps exercise for some but a chest exercise for others. I personally find that isolation exercises work best for me. Dips and close grip bench presses, for me personally, are chest builders since I don't feel them in my triceps but in my chest. The great strength coach Christian Thibaudeau talks about this in great detail. This shows that we are all different and best exercises for a muscle group shouldn't be prescribed universally but rather according to their body type.
Here's the thing about dips:
They are a COMPOUND movement, not an isolation exercise.
For that reason, my chest but mostly my shoulders EXPLODE with dips. I can target the triceps with them on a narrow dip, but if the dip is a standard width, it's pure shoulders & chest for me bro
You can fire up your triceps on dips more by going to lock out. If you're barely going back up then it's more chest. But, as the guy above me said, dips activate a lot of muscles, even in the core when you get to weight them.
Dips done with a closer grip and a straight posture will hit the tri’s. Wider grip leaning forward hits the chest. Close grips … keep elbows in and hands slightly closer. Remember that pushing exercise puts on more mass than hinged.
id say superset it
skullcrushers to failure and then close grip bench w an ez bar is killer
Close Grip presses are by far the best way to build bigger and stronger triceps
Matrix seated dip machine with the leaning forward back feels awesome on triceps
Close grip press is best with the ez bar. You can go right close.
Close grip smith bench as well. You can really force the weight into your triceps.
Incline (easybar) skullcrusher to press is the first tricep movement I've done that trumps incline barbell close grip bench, it's unbelievable at targeting ONLY the triceps. AMAZING!
05:40 pre exhaust was core of Heavy duty training by Mike Mentzer.
Thanks, I was looking for Information ℹ️ on how to blow up my lagging Triceps.
I’ll try dips, overhead pulls , skull crushers & close grip bench presses. Cheers 💪🏾💯
For me close grip on a Swiss bar. 3X5 best way to overload it.
close grip bench has really developed my triceps
Very good analysis and interesting…👍
Iso before compound works if you got strong enough in the first body part where it's not dead in the second lift or where the second lift has another body part that usually takes over.
Dumbbell pull overs for me are my fav compounds
Easy curl bar bench press works best, it forces the angle.
Tricep dips were a game changer for me.
I have found that training for volume recovery absolutely blew up my triceps. I pushed the volume and frequency until destroying my triceps on day 1 had no impact on heavy pressing on day 2.
I also switched to close grip bench exclusively.
In compound exercise vs isolation at 2:33 Load, CNS and HGH release ( you missed the last part) are 3 differentiating factors
Weighted diamond pushup. Helps a lot. Helped me too. :)
Always incoperate compound moments like close grip bench presses, dips first and then do isolation exercises
It's all about mind muscle connection; do all compound and isolation moves because with experience you vl learn and grow.... 👍😎
Thank you helpful!
Totally agree with you guys! 49 yr old best results recently pushing close grip bench. Arms are blowing up after months of mediocre results trashing tris with all the press downs/ ropes skull crushers u name it. Now close grip is staple not always 1st exercise but in every tri workout.
Excellent advice for young people first getting into training.
looking forward to push day tomorrow now
In my opinion I prefer tricep press downs and chest flys over bench press. I also isolate all three head of the delts as well.
This was great.
Glad I found this
Diamond Push-Ups focusing on the mind muscle connection are EXTREMELY underrated
Because they are not that good
Especially compared to loaded close grip bench press.
Nah stretching exercises. Close grip overtated.
Diamonds are a beautiful, bodyweight compound.
Pushups require a certain strength many people avoid
I do close grip incline bench and weighted dips, then overhead tricep extension. Then some side raises and chest flies and thats my push workout.
Why incline
@@untitled6391 longer range of motion, cant arch your back or use leg drive so its more upper body dominant and less cheating or technicality involved. It puts your shoulders in a safer position so it doesnt beat them up like flat bench, it targets the upper pecs which 90% of men are lacking aesthetically. It hits alot of delt which i like aesthetically aswell.
@@davidverdugo6266 cool thanks
@@untitled6391 no problem, im not saying my way is perfect, its just worked well for me and those are my reasons for using incline bench instead of flat bench.
No flat bench variation?
Great knowledge
Both points are correct…you need a pressing movement, dips close grip bench whateves…but the stretching the long head goes a long way, but also rope kickbacks helped develop thickness with my horseshoe.
That’s what all muscles, you want to work the full stretched and fully contracted as much as you can.
I was always strong at close grip bench press.. when I actually did it I was repping 185 incline and 205 on flat.. definitely a great exercise
Thats strong? Lol
For close grip for reps and good form , yes it is
@@bbginc694thank you lol someone gotta take trash 🤷🏼♂️😂
I remember Mike Mentzer often did pushdowns followed by dips
6:08 This message is huge and makes a lot of sense.
Have to be patient with dips. They're not easy to get good form on and you can really mess yourself up with them.
Overhead tricep extensions with a dumbell for 12-15 reps for 4 set REALLY blew my triceps up its insane
Before that I only did push down type exercises
Make sure you keep your elbows tucked in and get a fill stretch
How heavy dumbbells did you use for overhead tri extensions
@@brandonhernandez9260 I start off with 15lbs and warm up for 3 sets of 15 then do one set of 12 reps with 30s and then do 4 working sets 8-10 with 45lbs then always a drop set on my final set
I focus on slow controlled movements specifically and getting a good stretch and yeah they've really blown up
I start with heavier 8-10 reps then end with high 15-20+ reps to really squeeze some blood into the muscle after tearing it down with heavier weights. I never go below 8 reps tho. Bad for elbows and my form goes out the window and you don't need to lift THaT heavy for triceps
@@jgoldian47 ah ok I see. Im assuming you do the single arm extensions? You use dumbbell with both hands instead of working 1 tricep at a time correct?
@@brandonhernandez9260 I do both honestly
Just depends
thanks for the tips
Just discovered you channel, I would call myself an intermediate lifter (at least ten yrs exp), but I am humbled and learn so much from this channel. also, the edits of showing the example of the lifts you mention is AMAZING and so helpful. thanks
Close grip gives such a good pump. a foot apart seems best for me. Finish with dips
It seem like I had a plateau in my arms weren't growing. When I started to incorporate weighted chin ups superset with weighted close grip push ups that really worked! I still do isolation exercises along with those.
Really Helpful💪💪💪❤
I agree, close grip bench but also skullcrushers. Easily got 20" arms from just the two exercises
I like the show!
I’ve subscribe!
If you’re doing skull crushers make sure to perform them on a decline bench
Close grip bench grip is the best closest just outside of your ribcage so you still can touch your chest (and get as much ROM as you can) and your elbows don't flare but go close to your body.
Whenever I have a question I TH-cam search Mind Pump ________ && the answer always comes up 🔥
I agree with all points made, but would like to point out the fact triceps extensions are very effective when the elbow is over head because the triceps are fully stretched before the weight is lifted, thus hitting the triceps along their full length.
Great video
I get good activation from rings when I isolate my triceps. It’s an inverted skull crusher but with body weight.
Building the majority of your muscle through heavy compound lifts and then finishing it off with isolation moves, is as necessary to build a great physique as it is necessary to build a house by starting with the foundation before the frame and skin. Until you set the concrete, what good is the wooden frame?
Seems my compound lists are actually boosted better by adding isolation. Normally during compound plateaus.
Yes 👍
Triceps goals:
1. Muscle-Ups
2. (Standing Overhead) Press over bodyweight
Skull Crushers on a decline bench but some people get tendonitis. Proceed with caution but extremely effective.
Seen cbum doing it and I tried. Great pump
Yep. That cns/ systemic load is a lot higher with compounds.
Thank you
Tricep extension, underhand flat bench, and french presses seem to work for me.
dips fo sho in a superset fashion with diamond pushups. You can isolate with single cable rope pressdowns. Those 3 are top in my opinion.
Weighted diamond push ups. You don't have a bar to adjust your wrists to, and since it's weighted you can load the heck out of it. It's compound but it isolates the triceps much more than a close grip bench.
I learned a lot in this video, thank you. I do body weight dips 2-3 times a week. I've never done weighted dips. At what point should I begin to add weight to the dips? I have been doing 4 sets of 15 dips, usually. Thank you.
Usually I recommend my clients add load or instability to an exercise once they can do at least 8 controlled, full range of motion reps. So you’re probably ready to add a little extra weight, assuming your form is correct.
Like ASAP...
Its huge difference just try it. Body used to your weight shock it with some weight
If you can do 15 slow reps 4 sets you are strong for weight
@@spencergsmith Thank you
@@strahinjaboskovic305 Thank you, I'll give it a shot.
@@Soul27StarChild interesting, did you miss the part where I said "CONTROLLED, full range of motion" repetitions? I train many athletes, and this is perfectly sound training advice. Show me 8-12 reps of bodyweight movement with control through a full range of motion and sound mechanics, and barring some sort of traumatic injury in your history, it's perfectly fine to add load. Sorry, "dude"
Overhead extension did the best with me really focusing on form and squeezing the hell out of your tricep. Not so much weight but form and squeeze
Superset dips and chin-ups crazy pump
At one point I was only doing weighted chins and dips.Puffed up on just two upper body exercises.
What is the best close grip bench press variation: Incline, Decline, or Flat Bench?
This is fucking sick!!! Thank you gentlemen.
I love you guys
3:30 I found that out real quick haha I use my elbow and wrist a lot at work so I can definitely feel poor form on incline and other exercises haha
I've been doing the skullcrushers supersetting with body weight dips for a year and they're amazing.. is the close grip bench press same as the JM press? Thanks
Dips and skullcrushers work best for me too.
If your elbows are healthy, then I'd recommend JM presses. Absolutely super charged my tricep development.
Close grip incline and weighted dips are literally my 2 basic exercises on chest day
Doing dips on a machine and bars are different is because the placement of the feet. I usually place my feet back of me, making it a lot more toughter than having my feet infront of me
I love weighted Dimond push ups for triceps
Chest, abdomen, forearms, grip, and lats are also amped up with dips.
Bro what? No, if u feel ur lats, forearms, u doing something wrong. Maybe the abs can work to stable u.
@@Elp-ql7tt Feel it in a good way. Nothing like a strong grip and forearms to help stabilize. Hip work in all directions is underrated. This for general support for the compound exercises to keep what one has and minimize injuries. No going backwards, saves time and effort.